5 Tips for Portion Control

A healthy diet and smart eating habits are just as important as exercise when it comes to getting into shape and hitting personal weight loss goals. Unfortunately, we’re all prone to overeating without even noticing it. With that said, it’s still possible to kick the bad habits to the curb, and here are 5 tips to help you do so.

1)  Use Smaller Plates

Image courtesy of Elliot Gilfix

Image courtesy of Elliot Gilfix

Ditch your oversized dishes and opt for smaller plates. Science has proven that our brain perceives the same amount of food served up on a larger plate as less than it would be perceived when served on a smaller one. While it may only be an optical illusion, that doesn’t change the fact that when our plates look more full, we’ll feel like we just had a more satisfying meal.

 

2) Eat Slower and Chew Your Food Thoroughly

Image courtesy of kylesteed

Image courtesy of kylesteed

Not only does chewing your food trigger and help the digestive process along, it will also prevent you from hastily consuming too much. It takes time for the body to register that it’s full, so try and spend at least 20 minutes eating each meal.


3) When Snacking, Don’t Do It Out of the Bag

Image courtesy of Robyn Lee

Image courtesy of Robyn Lee

It’s easy to overeat when you can’t visualize how much you’ve consumed. That’s exactly why it’s so easy to go from eating one chip to ten to twenty, and before you know it, half the bag is gone! Try and portion out your food, and avoid eating from the bag. If you can’t be bothered doing it yourself, there are always single-serving offerings out there!


4) Don’t Eat In Front of the TV or Computer

Image courtesy of Al Ibrahim

Image courtesy of Al Ibrahim

When eating in front of the TV or computer, you’re all the more likely to overeat, as your brain is distracted by what’s taking place onscreen. Make it a personal challenge to eat every meal, seated at a table and away from all your distracting gadgets – you can always get back to them after you’re finished!


5) The Half-Quarter-Quarter Rule

Image courtesy of danny O

Image courtesy of danny O

When preparing your meals, a good rule of thumb is to load up half your plate with fruits and veggies, a quarter with a lean protein (chick breast and fish are all prime choices), and the remaining quarter with a starch, preferably a complex one like quinoa or brown rice. 


Written by Anna Zhao